Sweet Potato Fries Vs. Regular Fries: Which one is Healthier?
Sweet potato fries are more nutritional and are filled with vitamin A. However, that does not make them a healthy snack, as they contain fat, oil, and more!
Are Sweet Potato Fries Actually Healthier?
French fries are one of the most popular fast food items around. Whether from McDonald’s, Burger King, or your local diner, those crispy, golden potato strips are hard to resist. But in recent years, sweet potato fries have emerged as a trendier alternative that many perceive as being a healthier choice.
But are they truly the healthy choice they’re often portrayed to be? In this blog, we’ll dive into the nutritional facts, health risks, and serving methods to ultimately determine whether sweet potato fries have a confident edge in terms of healthiness.
Nutritional Comparison
Let’s start with a side-by-side examination of the nutritional profiles of sweet potato fries versus regular potato fries. While both varieties offer carbohydrates, vitamins, and minerals, the specifics can vary significantly. Here’s how a standard serving (10-12 pieces) of sweet potato fries compares to the same amount of regular fries:
| Nutrients | Regular Fries | Sweet Potato Fries |
| Calories | 125 | 150 |
| Total fat* | 4 grams | 5 grams |
| Saturated fat | 1 gram | 1 gram |
| Trans fat | 0 grams | 0 grams |
| Cholesterol | 0 mg | 0 mg |
| Sodium* | 282 mg | 170 mg |
| Carbs | 21 grams | 24 grams |
| Fibre | 2 grams | 3 grams |
| Protein | 2 grams | 1 gram |
| Potassium | 7% of the RDI | 5% of the RDI |
| Manganese | 6% of the RDI | 18% of the RDI |
| Vitamin A | 0% of the RDI | 41% of the RDI |
| Vitamin C | 16% of the RDI | 7% of the RDI |
| Vitamin E | 0% of the RDI | 8% of the RDI |
| Thiamine | 7% of the RDI | 7% of the RDI |
| Niacin | 11% of the RDI | 4% of the RDI |
| Vitamin B6 | 9% of the RDI | 9% of the RDI |
| Pantothenic acid | 8% of the RDI | 8% of the RDI |
| Folate | 7% of the RDI | 7% of the RDI |
*Data from healthline.com
We can see that the nutritional value goes back and forth between the two. However, at first glance, sweet potato fries seem to be the better option. Most notably, sweet potatoes have a whopping 40%+ RDI of Vitamin A, as opposed to 0% in Regular Fries. Vitamin A is a crucial nutrient needed for vision and immune system health.
Apart from Vitamin A, the remaining nutrients are more or less even between the two. The only other noticeable difference is the total calorie count, Vitamin E, and Sodium. It should be noted that while sweet potato fries are more calorie-heavy, they also pack more nutrients, thus balancing out.
The Serving and Cooking Matters
While it is easy to look at the nutrients and say that sweet potatoes are the healthier option, there is more to it. Portion sizes, dipping sauces, and cooking methods all play pivotal roles in determining the overall nutritional impact of fries, sweet or regular.
When it comes to portion sizes, it’s important to exercise moderation. Fries, regardless of type, can easily lead to overconsumption if we’re not mindful. Opting for smaller portions or sharing larger servings can help prevent excess calorie intake.
Dipping sauces are another factor to consider. While they can add flavour, they often come with added calories and fat. Choosing lighter options like ketchup or mustard instead of creamy dressings can help keep the overall calorie count in check.
Lastly, the cooking method can greatly affect the healthfulness of fries. Deep-frying results in higher calorie and fat content due to oil absorption, while baking or air-frying requires minimal oil, resulting in a lighter end product. Choosing healthier cooking methods can significantly reduce the calorie and fat content of fries without sacrificing taste.
Which one should you go for?
In the debate between sweet potato fries and regular fries, the scales might lean a bit towards sweet potatoes. Why? Well, sweet potatoes boast a nutritional edge with higher levels of fiber, vitamins, and minerals compared to their white potato counterparts. This means that indulging in sweet potato fries could offer a more nourishing experience while still satisfying your craving for something crispy and delicious.
So, to answer the question, ‘Are sweet potato fries healthier?’—Yes! Yes, they are! Therefore, if you’re looking for a fry that is not only tasty but also nourishes your body, sweet potato fries are the winning choice! But, it’s also important to note that both options can fit into a balanced diet.
However, there is one more thing to note before you pick up your cooking utensils!
The Surprising Truth
While sweet potato fries are indeed a healthier option compared to regular fries, it’s important to recognise that they are not a healthy food. Sweet potatoes themselves are nutrient-rich and offer advantages over white potatoes. However, the issue arises in how fries are typically prepared, particularly when deep-fried in oil.
Deep-fried fries significantly increase the fat and total calories in your everyday fries, making them far unhealthier than the nutrients might suggest. Moreover, fries, are undeniably a tasty but indulgent snack, and it’s easy to overindulge in them. As a result, they are one of the leading causes of many health problems like obesity, diabetes, and heart disease.
So, while sweet potato fries may have a nutritional edge over regular fries, it’s essential to enjoy them in moderation. Regardless of which fry you choose, portion control is key to maintaining a balanced diet!
